Amid increased time spent at home due to the COVID-19 pandemic, many find themselves in poor posture. Home workouts are gaining popularity, often involving bodyweight exercises or minimal equipment. The unassuming foam roller is an effective and simple tool, but is it genuinely beneficial?
What is a Foam Roller?
A foam roller is a cylindrical exercise tool made of synthetic resin. It provides various benefits by massaging the muscle fascia, reducing tension, preventing injuries, and enhancing flexibility and joint mobility.
How Foam Rolling Works
Using a foam roller to massage tense muscle fascia promotes the flow of collagen and elastin, making the fascia more pliable. This reduces muscle tension, increases flexibility, and widens joint range of motion. It also improves blood circulation, supplying muscles with oxygen and nutrients.
Using Before and After Exercise
A foam roller for 10 minutes before and after exercise is recommended. Pre-exercise rolling enhances flexibility, reducing the risk of injuries during workouts. Post-exercise helps remove lactic acid buildup, aids oxygen supply, and reduces delayed-onset muscle soreness. However, improper use can lead to injuries, so caution is essential.
Different Types of Foam Rollers
EVA foam rollers are the most common: soft, flexible, suitable for various stretches, and ideal for beginners. On the other hand, EPP foam rollers are firmer and better for advanced users seeking deep tissue massage.
Checking Foam Roller Density and Length
Foam rollers come in various lengths, with longer ones suitable for massaging the entire spine and all body parts. Medium-length rollers are ideal for targeting areas like the hips and lower back, while shorter rollers are effective for narrow spaces like the calves and sides.
Why Does Foam Rolling Feel Refreshing?
Foam rolling provides a cool sensation accompanied by mild discomfort. This is known as myofascial release, where the muscle fascia, responsible for maintaining body shape, relaxes. Tense fascia leads to muscle pain, swelling, and hindered blood circulation.
Core Exercises with a Foam Roller
Foam rollers can enhance core exercises like planks and bridges. Placing the roller between your elbows and wrists or beneath the thighs during these exercises activates muscles further, making them more effective.
Safety Tips for Foam Rolling
For beginners, start with a softer foam roller and gradually progress to firmer ones. Avoid over-rolling, as it can lead to injuries, and choose a foam roller that suits your needs, as durability and quality vary by brand.
Avoid Excessive Pressure
Applying excessive pressure while foam rolling can result in bruising and increased pain. If bruising occurs, wait until the skin heals before using the roller again. Those with sensitive skin can place a towel or pad under the roller for comfort. Warming up with light exercise before using the roller can enhance its effectiveness.
Who Should Be Cautious?
Individuals with herniated discs, osteoporosis, or recent injuries should exercise caution with foam rollers. These rollers can exert excessive pressure on the spine, potentially worsening conditions.
Foam rolling offers a convenient way to improve flexibility and reduce muscle tension, making it a valuable addition to your home workout routine. However, proper technique and consideration of individual health conditions are crucial for safe and effective use.
By. Jeon Sin-young (press@daily.co.kr)
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